Bigger Stronger Leaner

Tip: The Double Kettlebell Delt Builder

This lift will build your shoulders, but your entire body will be punished too – from glutes to lats. Check it out.

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The double kettlebell military press requires intense focus and tension through the whole body. Tight glutes (posterior pelvic tilt), breathing behind the shield (diaphragmatic breathing with a brace), and lat tension (grip and "breaking the pencils in your armpits") are all musts in this lift.

If we look at the shape of the kettlebell versus the dumbbell, the kettlebell's line of resistance falls straight through the forearm while the dumbbell's falls outside of the wrists on each side. This allows for better loading of the deltoid with the kettlebell. The kettlebell also increases the demand on the external rotators of the shoulder in order to stabilize the weight at the top of the press.

Double Kettlebell Military Press

Key Points

  1. Clean the kettlebells into the rack position or have a buddy assist you.
  2. Maintain a neutral spine and pelvic alignment. Tense the glutes and lats.
  3. Sharp inhalation of air before the lift and a forceful exhalation as the kettlebell is being pressed.
  4. Avoid arching the lower back and allowing the rib cage to rise as you near the top of the press.
  5. Actively pull the kettlebells back down by using the lats.